MobTown CrossFit – CrossFit

Monster Warm Up (No Measure)

w/ a Barbell:

5 Good Morning

5 Back Squat

5/5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Stiff Legged Deadlifts

5 High Hang Squat Cleans

then Warm up games with Coach

Metcon (Time)

2 rounds of:

100 cal row (swap every 25 cals)

50 Hand release push ups

Rest as needed, then
Rx+ = 50 HSPU

Athletes must tag hands prior to swapping on the rower or the push-ups. Elbows must lock out at the top and hands must flash at the bottom. Each athlete must complete 1 rep min of push-ups each round.

Metcon (Weight)

10 mins to find a 1 RM for the complex:

1 DL + 1 Hang Clean + 1 Hang Clean & Jerk
complex must be completed unbroken. Touch and go only!! Any Clean or Clean & Jerk is allowed. Athlete must finish the jerk locked out with feet inline for a good rep.